Effective CrossFit programming should develop more than just strength and endurance. It should also challenge the nervous system and improve coordination, agility, balance, accuracy, and overall body control.
This is accomplished through variance. Programming should regularly change:
Movements
Loads
Rep schemes time domains equipment and levels of complexity
Variance does not mean randomness. Each workout should have a clear purpose and intended stimulus.
Rep schemes help create that stimulus. Low reps may develop strength and power, moderate reps allow athletes to balance load and speed, and high reps build stamina and muscular endurance.
The correct rep scheme also allows athletes to reach an appropriate level of intensity.
Intensity drives results, but it is relative to each person. Athletes should be able to move safely, consistently, and with purpose. CrossFit programming combines neurological development, thoughtful variance, effective rep schemes, and relative intensity. Together, these elements create broad fitness and prepare people for the different physical demands they may encounter in life.
AMRAP in 10 Minutes:
10 Overhead Squats (65/95#)
10 Chest to Bar Pull-ups
For time:
21 Burpee Box Jumps (20/24")
15 Clean and Jerks (95/135#)
9 Bar Muscle Ups
15 Clean and Jerks (95/135#)
21 Burpee Box Jumps (20/24")
For time:
50 ft Handstand Walk
15 Toes to Bar
15 Calories Assault Bike
50 ft Handstand Walk
20 Toes to Bar
20 Calories Assault Bike
50 ft Handstand Walk
25 Toes to Bar
25 Calories Assault Bike
For time:
10-1
Power Snatch (95/135#)
1-10
Box Jumps 24/30"
For load:
Front Squat
3-3-3-3-3
For time:
50 Calories Row
10 Deadlifts (205/315#)
25 GHD Sit-ups
10 Deadlifts (205/315#)
50 Calories Row
For time:
4 Rounds for time of:
15 Thrusters 65/95#
12 Burpees
2 Rope Climbs 15ft
AMRAP in 20 Minutes:
5 Pull-ups
10 Handstand Push-ups
15 Front Squats (65/95)
3 Rounds for time:
Run 400 Meters
5 Ring Muscle-Ups
10 Hang Power Cleans (105/155#)
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